Beginners Guide to Meditation : Four Best Ways

Meditation is the art of stilling the mind. It is also a way of reflecting on a facet of life. The result of meditation is love and compassion for self and the world. The second half of our lives is the time when we need to rely on ways to vitalize ourselves. 

When we were younger, biology ensured we healed faster and woke up feeling renewed everyday: body and mind. While diet and exercise can take care of our body let's explore meditations that revitalizes our mind.

Inner peace has a great impact on managing pain, stress, cognitive functions, hormonal fluctuations etc. So, let's set ourselves up for the habit of peace and stillness, especially when the world outside can be chaotic.

Meditation Space

• If you are a beginner then creating a space and fixing a time and duration for meditation is essential. 
• Select a silent, undisturbed, well ventilated space part of your home. It could be a tiny space that includes a chair or a cushion to sit on or it could be an elaborate room of peace. Ensure that the space is minimal, clutter free, and predominantly white or of pastel colors. 
• Keep one focal point, at eye level or slightly higher that will help you to anchor your attention. It could be a candle, a flower, a statue, a symbol, a painting etc. that you connect with. 
• Ensure to turn off all distractions before you enter your meditative space. I have a little bell to that I ring before and after my session to help my mind to be more attuned.
• Set a timer, preferably with a soothing bell chime. Start with 3 minutes slowly build up to 5,10,15 minutes.

1. Meditation of the Breath

Sit with your spine held long. Take a few moments to become comfortable. Observe the breath go in through the nose and observe the breath go out through the nose.  

Sense the air enter you through the nostrils as you breathe in and sense the air come out of the nose at the bridge of the nose. 

Stay with the physical sensations of the breath. Observe how each breath feels different. Don't judge the breath, there is no need to force the breath to be longer. Lovingly witness the breath.

After a while as you breathe in tell yourself - I breathe in loving kindness. I relax as I breathe out.

Yes, it is that simple. In a few weeks you will feel a renewed love for yourself. 

2. Heartfulness Meditation

Sit in your meditative posture. Gently close your eyes. Recall loving moments of your life. Be slow, savor those memories. Now bring your attention to the center of your chest, to your heart chakra. Imagine you are breathing through the center of your chest. Slowly in and slowly out. 

If you need, you may bring the fingers of your right hand together and touch the tips to your heart center to feel it. Stay with this feeling.

If you wish to take your experience a notch higher then you may do the following.

Imagine a flame in your heart center and the light and warmth of this flame begins to grow. Imagine it. Feel it. Take your time. Feel the light surround you, cleansing you, cleaning your room, your home.

3. Diamond Meditation

Whenever I want to shield my energy and yet offer loving kindness to others this is my go-to practice.

Sit in your meditative posture. Take three to five slow breaths in and out. Bring your awareness to a spot one foot in front of the center of the chest. Imagine a rose. 5 breaths slow, focusing on the rose in front of you.

Now bring your awareness to the left side of the ribs. A foot away from your body. Imagine a rose there. 5 breaths. Follow this by focusing on the back of your body - at the heart chakra level. One foot away. Imagine a rose there and breathe 5 times. Finally come to right side and follow the same instructions. Now imagine 4 roses connecting to form a diamond shape around your chest. If you are seated on a cushion this diamond divides your body into two halves.

Now bring your awareness one foot above your crown. Imagine a rose there. Take 5 slow breaths. Let it connect to the four roses at the heart level. As a final step imagine a rose a foot away from your tail bone - towards the floor. That is below your cushion or below the chair. Breathe slowly and allow this rose to connect with the four roses at the heart level. 

You now have a diamond shield of roses around your energy field to keep you feeling protected and energized.

4. Verse Essence Meditation

This meditation is based on a verse from the Bible (Psalm 46.10). The verse is "Be still and know that I am God." If you wish, select any verse or sentence of your choice that you love and have a similar sentence construct. You can even replace it with Love and Wisdom is all I am and all I need.

Here is how you do the meditation. Sit comfortably and slowly say the words out loud and with feeling. Deleting the last word one at a time. The practice is almost instantly grounding. 

Be still and know that I am God.

Be still and know that I am.

Be still and know.

Be still.

Be.

Be still.

Be still and know.

Be still and know that I am.

Be still and know that I am God.

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